2 x (5 x 2 min) with Short Jogs
Two sets of five 2 minute efforts at 3k to 5k pace with one minute jogs and a four minute set break, a dense VO2max session for experienced runners.
- Duration
- 1 h 09 min
- Distance
- 13.4 kmestimated
- Effort
- 90
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 3k to 5k pace, controlled | 2 min | 105-109% threshold pace92-98% HRmax104-108% FTP |
| 3.2 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | RecoveryRecovery Easy jog, set break | 4 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 5.1 | IntervalVO2max 3k to 5k pace, controlled | 2 min | 105-109% threshold pace92-98% HRmax104-108% FTP |
| 5.2 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session packs 20 minutes of hard running into two sets. Each set has five efforts of two minutes at 3k to 5k pace with only one minute of jogging between them. Four minutes of easy jogging separate the sets.
The short jogs keep your heart rate and breathing high, so oxygen uptake stays close to its maximum through each set. The density makes it harder than the same efforts with full recovery. Run the efforts at the slower end of the range and hold that pace through the last repeat of the second set.
It is for experienced runners who handle 5 x 3 minutes and 6 x 1000 m with ease. Use it in the build phase every two weeks. A lighter version uses four efforts per set.
Tips
- Keep the one minute jogs moving.
- Hold back in the first set so the second stays on pace.
- Use the four minute break to drink and reset.
Good for5k10k
Season phaseBuild